{"id":135,"date":"2023-02-20T09:17:00","date_gmt":"2023-02-20T08:17:00","guid":{"rendered":"https:\/\/okrenizlicu.com\/?p=135"},"modified":"2023-02-20T09:17:00","modified_gmt":"2023-02-20T08:17:00","slug":"sve-sto-jos-ne-znas-o-tajmingu-obroka","status":"publish","type":"post","link":"https:\/\/okrenizlicu.hr\/index.php\/2023\/02\/20\/sve-sto-jos-ne-znas-o-tajmingu-obroka\/","title":{"rendered":"Sve \u0161to jo\u0161 ne zna\u0161 o tajmingu obroka"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Iako se i dalje ne zna odgovor na pitanje kada <em>to\u010dno<\/em> treba jesti koji obrok, sve je jasnije da su <strong>redoviti obroci va\u017ena odlika pravilne prehrane<\/strong>, ako ne i osnovna. Struktura, disciplina i dosljednost kao da se provla\u010de kroz sva podru\u010dja \u017eivota, a temelj su i zdravim \u017eivotnim navikama. Zna\u0161 li za\u0161to je korisno imati ustaljen raspored obroka i kako ga mo\u017ee\u0161 posti\u0107i?<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Va\u017eno je kada jede\u0161<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zdravi tanjur, piramida pravilne prehrane, planovi prehrane i preporuke,&#8230; neprestano smo okru\u017eeni informacijama o tome \u0161to trebamo jesti. Ipak, \u010desto zanemarimo razmisliti kada trebamo jesti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brojna znanstvena istra\u017eivanja utvrdila su da <strong>redoviti obroci mogu pomo\u0107i u metaboli\u010dkom zdravlju<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odr\u017eavanju zdrave tjelesne mase,<\/li>\n\n\n\n<li>Zdravlju srca i krvnih \u017eila,<\/li>\n\n\n\n<li>Reguliranju probave,<\/li>\n\n\n\n<li>Odr\u017eavanju razine glukoze u krvi i inzulinske osjetljivosti,<\/li>\n\n\n\n<li>Tretiranju gastroezofagealnog refluksa i dispepsije,<\/li>\n\n\n\n<li>Modulaciji crijevnog mikrobioma,<\/li>\n\n\n\n<li>Smanjenju epizoda prejedanja,<\/li>\n\n\n\n<li>Odr\u017eavanju povoljnih markera oksidacijskog stresa,<\/li>\n\n\n\n<li>Odr\u017eavanju optimalne biolo\u0161ke dostupnosti lijekova.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160to ka\u017ee znanost?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za ilustraciju \u0107u ti odmah na po\u010detku dati vrlo opipljiva <strong>dva<\/strong> <strong>primjera direktno iz znanosti<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U <a href=\"https:\/\/www.nature.com\/articles\/1601935\" target=\"_blank\" rel=\"noopener\" title=\"\">istra\u017eivanju <\/a>objavljenom 2004. godine u \u010dasopisu <em>European Journal of Clinical Nutrition<\/em> devet zdravih \u017eena u dobi izme\u0111u 18 i 42 godine tijekom dva tjedna jele su \u0161est redovitih obroka dnevno, a potom su dva tjedna imale neredovite obroke. Prije i poslije svakog perioda mjerili su im brojne metaboli\u010dke parametre. Po zavr\u0161etku istra\u017eivanja znanstvenici su utvrdili da je <strong>za vrijeme neredovitih obroka do\u0161lo do pove\u0107anja ukupnog i LDL kolesterola<\/strong>. Izmjerena im je i <strong>blaga inzulinska rezistencija<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sli\u010dno <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27305952\/\" target=\"_blank\" rel=\"noopener\" title=\"\">istra\u017eivanje <\/a>ponovilo se i 2016. godine. U njemu je sudjelovalo 11 zdravih \u017eena kod kojih su <strong>redoviti obroci doveli do pove\u0107anja termi\u010dkog u\u010dinka hrane<\/strong> (energije koja se utro\u0161i na probavu hrane) <strong>i&nbsp; smanjenja odgovora glukoze<\/strong>, odnosno pove\u0107ane osjetljivosti na inzulin. Dodatno, do\u0161lo je i do manjeg osje\u0107aja gladi i ve\u0107eg osje\u0107aja sitosti nakon \u0161to su pojele testni obrok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S obzirom na to da 24-satni cirkadijani ritam sna\u017eno utje\u010de na mnoge fiziolo\u0161ke procese u organizmu, <strong>jesti redovito zna\u010di dosljedno konzumirati obroke, otprilike u isto vrijeme, iz dana u dan<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kao nikada prije danas nemamo strukturu u svojoj prehrani i skloni smo preskakanju obroka. Iako vrsta i koli\u010dina hrane koju bira\u0161 vjerojatno najvi\u0161e utje\u010de na zdravlje, redovitost stvara dobar okvir, osobito u sve ubrzanijem na\u010dinu \u017eivota.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Uz pomo\u0107 upitnika u nastavku brzo mo\u017ee\u0161 provjeriti gdje si trenutno.<\/strong> Na \u0161to vi\u0161e pitanja odgovori\u0161 sa \u201eUvijek\u201c, to su ti obroci redovitiji.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/okrenizlicu.com\/wp-content\/uploads\/2023\/02\/Slika-za-clanak-1024x576.png\" alt=\"\" class=\"wp-image-136\" srcset=\"https:\/\/okrenizlicu.hr\/wp-content\/uploads\/2023\/02\/Slika-za-clanak-1024x576.png 1024w, https:\/\/okrenizlicu.hr\/wp-content\/uploads\/2023\/02\/Slika-za-clanak-300x169.png 300w, https:\/\/okrenizlicu.hr\/wp-content\/uploads\/2023\/02\/Slika-za-clanak-768x432.png 768w, https:\/\/okrenizlicu.hr\/wp-content\/uploads\/2023\/02\/Slika-za-clanak.png 1366w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Doru\u010dkuj kao kralj, ru\u010daj kao princ, a ve\u010deraj kao siromah<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Osim redovitih obroka, sve je jasnije da je i vrijeme u danu kada jedemo bitno. <strong>Na\u0161i \u017eivoti odvijaju se u ciklusima takozvanog cirkadijanog ritma<\/strong>. On predstavlja fiziolo\u0161ke, metaboli\u010dke i promjene u pona\u0161anju koje se odvijaju u ciklusima dugim 24 sata i vjerojatno najpoznatije je da svjetlost i san utje\u010du na cirkadijani ritam, kao i obrnuto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unos hrane tako\u0111er utje\u010de na na\u0161 <em>unutarnji sat<\/em>, odnosno na periferne satove cirkadijanog ritma (rad pojedinih organa, poput jetre i gu\u0161tera\u010de) i tako mo\u017ee potaknuti promjene u metabolizmu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedna od najva\u017enijih spoznaja na ovom podru\u010dju jest da su po danu, tj. u takozvanoj aktivnoj fazi \u010dovjeka, metaboli\u010dki parametri najaktivniji. <strong>Unos hrane kada smo uobi\u010dajeno budni, \u010dak i kada prehrana nije uravnote\u017eena, smanjuje rizik od pojave mogu\u0107ih metaboli\u010dkih poreme\u0107aja<\/strong>, poput inzulinske rezistencije i dislipidemije.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedan od uzroka mogao bi biti melatonin. Pokazalo se da prisutnost melatonina u krvi smanjuje izlu\u010divanje inzulina i toleranciju glukoze kod geneti\u010dki predisponiranih pojedinaca. Par sati prije spavanja i neposredno nakon bu\u0111enja razine melatonina u krvi jo\u0161 su relativno visoke. Za metaboli\u010dko zdravlje po\u017eeljno je stoga ve\u010derati barem dva sata prije spavanja kao i doru\u010dkovati ne prije pola sata nakon bu\u0111enja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uz to, sve upu\u0107uje na to da oni koji <strong>ve\u0107inu hrane unesu u prvoj polovici dana<\/strong> bolje reguliraju tjelesnu masu i druge metaboli\u010dke parametre.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Planiranjem do redovitih obroka<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160to zna\u010di imati redovite obroke? Dosljedno konzumirati obroke, otprilike u isto vrijeme, iz dana u dan. Me\u0111utim, <strong>ako se na\u0111e\u0161 u isku\u0161enju perfekcionizma<\/strong> i osje\u0107a\u0161 se krivom kada prekr\u0161i\u0161 svoj unaprijed odre\u0111en <em>plan obroka<\/em>, <strong>mo\u017eda ovaj oblik planiranja jo\u0161 nije za tebe<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vrijeme i u\u010destalost obroka ovise o brojnim faktorima \u2013 \u0161koli, poslu, obitelji, prijateljima,&#8230; Ne postoji jedan savr\u0161eni obrazac raspodjele obroka tijekom dana. On \u0107e se razlikovati od osobe do osobe kao i mijenjati tijekom razli\u010ditih \u017eivotnih faza. <strong>Treba ga prilagoditi svojim potrebama<\/strong> kako bi istovremeno bio jasno strukturiran i po potrebi fleksibilan, ovisno o osje\u0107aju gladi\/sitosti i dru\u0161tvenim doga\u0111anjima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tjedno planiranje obroka, u <strong>pet jednostavnih koraka<\/strong>, jedan je od na\u010dina na koji mo\u017ee\u0161 uvesti ili vratiti redovitost u prehranu. Razvijanje donekle ustaljenog rasporeda obroka pomo\u0107i \u0107e ti vratiti se signalima koje ti \u0161alje tijelo.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><em>Uzmi u obzir svoj uobi\u010dajeni raspored i kako su ti trenutno raspore\u0111eni obroci<\/em><\/li>\n\n\n\n<li><em>Zapitaj se mo\u017ee\u0161 li svaki dan jesti u otprilike jednako vrijeme<\/em><\/li>\n\n\n\n<li><em>Zapi\u0161i planirano vrijeme za doru\u010dak, ru\u010dak, ve\u010deru i me\u0111uobroke<\/em><\/li>\n\n\n\n<li><em>Testiraj svoj plan \u2013 oslu\u0161kuj kada po\u010dne\u0161 razmi\u0161ljati o sljede\u0107em obroku, jesi li dovoljno gladna ili mo\u017eda previ\u0161e gladna kada do\u0111e vrijeme sljede\u0107eg obroka<\/em><\/li>\n\n\n\n<li><em>Prilagodi i u\u017eivaj<\/em><\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Navika po navika<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ovo je drugi \u010dlanak u <strong>nizu \u010dlanaka<\/strong>&nbsp;tematski naslovljenog&nbsp;<strong>\u201eNavika po navika\u201c<\/strong>. U svakome predla\u017eem jednu malu naviku koju vrijedi razmotriti i uvrstiti u svoj \u017eivot, a sve s ciljem da zajedno gradimo zdraviji \u017eivot i okolinu. Postepeno \u2013 korak po korak.<strong> Ako si propustila prvi, mo\u017ee\u0161 ga pro\u010ditati <a href=\"https:\/\/okrenizlicu.com\/index.php\/2023\/02\/06\/trebas-li-i-ti-uzimati-vitamin-d\/#more-121\" target=\"_blank\" rel=\"noopener\" title=\"\">ovdje<\/a>.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Okreni \u017dlicu,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iva<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>P.S. Ako si tijekom \u010ditanja teksta pomislila na nekoga kome bi dobro do\u0161le ove informacije, poti\u010dem te da podijeli\u0161 ovaj \u010dlanak i ra\u0161iri\u0161 ovu na\u0161u zajednicu pozitivnih promjena.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u017deli\u0161 znati vi\u0161e?<\/em><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/okrenizlicu.com\/index.php\/contact\/\" target=\"_blank\" rel=\"noreferrer noopener\">Javi mi se!<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Iako se i dalje ne zna odgovor na pitanje kada to\u010dno treba jesti koji obrok, sve je jasnije da su redoviti obroci va\u017ena odlika pravilne prehrane, ako ne i osnovna. Struktura, disciplina i dosljednost kao da se provla\u010de kroz sva podru\u010dja \u017eivota, a temelj su i zdravim \u017eivotnim navikama. Zna\u0161 li za\u0161to je korisno imati [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":157,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[8,9,12,14,15],"class_list":["post-135","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrave-navike","tag-pravilna-prehrana","tag-prehrana","tag-redoviti-obroci","tag-zdrave-navike","tag-zdravlje"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sve \u0161to jo\u0161 ne zna\u0161 o tajmingu obroka - Okreni \u017elicu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/okrenizlicu.hr\/index.php\/2023\/02\/20\/sve-sto-jos-ne-znas-o-tajmingu-obroka\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sve \u0161to jo\u0161 ne zna\u0161 o tajmingu obroka - Okreni \u017elicu\" \/>\n<meta property=\"og:description\" content=\"Iako se i dalje ne zna odgovor na pitanje kada to\u010dno treba jesti koji obrok, sve je jasnije da su redoviti obroci va\u017ena odlika pravilne prehrane, ako ne i osnovna. 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